[GqArtguy]

Originally Posted by pjb923

You really did make that 450 look easy. Nice work!



I don't mean to hijack here, but I was hoping no get some advice on preventing upper back rounding during front squats. I have been working on increasing my FS and my upper back seems to be my weak point. I am trying to incorporate more rows and deadlifts, but don't really have any ideas beyond that.

I do a lot of back work in OLing. I will do paused pulls (pull to a certain height, pause, then finish the pull or put it down), pulls from different heights off blocks, etc.

Those pulls definitely work the static strength needed for the clean and it has good carryover to the FS because Im not rounded from the pull to begin with and have to waste energy to get upright.

Additionally, Ill do very strict rows (absolutely no hip action) pausing in between reps from these positions to reinforce the static strength but also build up general back strength. Depending on the position, the row will target different areas. I mainly work the mid back and upper back.

Beyond that, just a lot of front squatting focusing on the form. Making sure that Im braced to all hell and using my hips at the bottom. I typically let form dictate my weights so that I dont use bad habits.

400 is the intemediate goal, I have to get up to about 210kg which I really dont want to think about given that thats about 10kg over my back squat.